1. Look ahead, not at your feet. Not only will this improve your posture but also is a safer more aware way to run.
2. Keep your torso upright. As you get tired you will begin to slouch. Deep breathing will help your body straighten out on your own. This will result in less back and leg pain.
3. Lift only as high as needed to maintain proper stride. Lifting above this point puts extra strain on the hamstring muscles.
4. Legs should land underneath your body not in front of it. This will allow your body to place its weight impact directly down onto the strong femur and tibia bones of the leg instead of putting forward pressure on the muscles of the knee.
5. Keep ankles flexed as you push off. The ankle joint was designed to be used as a lever mechanism. When you tighten your ankles and don’t let them flex, it can strain other muscle groups and decrease the efficiency of your run.
6. Land between heel and midfoot. Landing on your toes can cause calf fatigue as well as shin splints. Whereas landing on your heel can lead to injuries as you overstride.
7. Keep your shoulders low and loose. Tightening your shoulders can cause your chest to tighten and lead to shortness of breath.
8. Slide your arms forward and back not across your chest. This puts focus on the shoulder joint and not the elbow joint.
9. Relax your hands. You should cup your hands as if holding an egg instead of clenching your fists as it can lead to arm and neck stiffness.
10. Keep your elbow bent at 90 degrees. This results in your hands being at waist level. Any higher and you will experience arm and neck fatigue.
11. Knee should be slightly flexed to bend naturally on impact. The knee joint takes the post impact during running. Keeping it slightly flexed at all times helps the joint to safely handle the impact.
12. Roll forward quickly using your calves to propel you. People tend to push too far off of the ground during their running stride, wasting energy. Instead, focus on a rolling motion.